ASICS Beginner Training

Kirt West Beginner 5K Training Program Presented by ASICS

 

August 16 – August 22, 2021

Overview: Week 6 is your first week that includes non-stop running. You are getting closer to race day. You will be doing your first long non-stop runs between 20-30 minutes. It is okay if you need to stop for a moment during each run but try to limit the time to simply catching your breath. Thousands have successfully completed this 5K program—you can do it too! Doing most of the workouts will result in success on race day. Questions about training can be posted on our training Facebook page at https://www.facebook.com/groups/CUCBVT5K. If possible, try to train early in the day or at night to avoid high temperatures and exposure to the sun. If it is unusually hot on a particular day, consider taking an extra rest day instead of doing the scheduled workout. Stay hydrated with Gatorade, the Official Sports Fuel Provider of the Credit Union Cherry Blossom 5K. 

Monday, August 16, 2021

    • Rest Day
    • Tip:    You are less than a month away from the race. You are now in the final stage of preparation. If you have been following the program and doing the workouts, you are on target to complete the 5K race. Thousands of runners have successfully followed the Beginner’s Program and have been able to complete a 5K race–it should work for you.

Tuesday, August 17, 2021

    • Time:  30 minutes
    • Goal:   Walk 1 minute, run 14 minutes (2 times)
    • Tip:    This should be easier than the 30-minute non-stop run coming up on Saturday.

Wednesday, August 18, 2021

    • Time:  15 minutes
    • Goal:   Non-stop running without taking a walking break
    • Tip:     To help you make it through this run without taking a walking break, make sure you are running at a conversational pace and are not out of breath.

Thursday, August 19, 2021

    • Time:  25 minutes
    • Goal:   25 minutes of easy running
    • Tip:      This non-stop run should be at a very easy conversational pace. Try to make it without stopping.  No heavy breathing.

Friday, August 20, 2021

    • Rest Day
    • Tip:     About 3 weeks to go. Your training is almost over. You are starting to get into shape.

Saturday, August 21, 2021 

    • Time:  30 minutes
    • Goal:   Non-stop running.
    • Tip:      You may want to do a few minutes of brisk walking before you start running.

Sunday, August 22, 2021

    • Time:  20 minutes
    • Goal:   20 minutes without a walking break
    • Tip:     Don’t worry that you have not yet run 3.1 miles (5K). It is not necessary to have run that distance to complete the Credit Union Cherry Blossom 5K. Thousands of beginning runners have followed this program and successfully completed a 5K race. You should be able to finish the race if you have been following the training schedule.